Cuting Back on Foods

Cut back on foods high in fats, sugars, and salt. By: Edmund


People eat foods with too much solid fats, added sugars, and salt (sodium). Added sugars and fats load foods with extra calories you don’t need. Too much sodium may increase

your blood pressure and cause unwanted diseases

Eat foods and drinks with little or no added sugars.

Drink water instead of sugary drinks.Cut calories by drinking water or unsweetened beverages. Soda, energy drinks, and sports drinks are a major source of added sugar, and calories, in American diets.

Select fruit for dessert. Eat sugary desserts less often.

Choose 100% fruit juice instead of fruit-flavored drinks.

Look out for salt (sodium) in foods you buy.

Use the Nutrition Facts label to choose lower sodium versions of foods like soup, bread, and frozen meals. Select canned foods labeled “low sodium,” “reduced sodium,” or “no salt added.”

Add spices or herbs to season food without adding salt.

Eat fewer foods that are high in solid fats.

Make major sources of saturated fats—such as cakes, cookies, ice cream, pizza, cheese, sausages, and hot dogs—occasional choices, not everyday foods.

Select lean cuts of meats or poultry and fat-free or low-fat milk, yogurt, and cheese

Switch from solid fats to oils when preparing food.

Foods to eat more often

Eat more vegetables, fruits, whole grains, and fat-free or 1% milk and dairy products. These foods have the nutrients you need for good health – including potassium, calcium, vitamin
D, and fiber. Make them the basis for meals and snacks.